**For this workout, the women will work together (divide the reps as necessary) to complete the 75 back squats. The bar cannot touch the ground once the reps have begun. If the bar touches the ground, athletes must stop immediately and do a 1 minute wall sit. The men can help the hold the bar off the ground while ladies switch in and out for the reps. After the 75 back squats have been performed, the men will hold the barbell while the ladies work on completing the 50 pull-ups. After the pull-ups are done, the ladies will return to the bar and complete the shoulder to overhead reps.

At this point, it will be the men’s turn to complete the sequence and the ladies will hold the barbell off the ground at the designated times. The same barbell must be used and the weights must be added to the bar, WHILE IT IS OFF THE GROUND. The men will then complete the same sequence as above.

Once the men have completed the BS, PU, STO sequence. The weights will be switched back out the ladies weights and they will begin the FS, PU, STO sequence. The men will hold the bar, in the same fashion as listed above. Once the ladies have completed their portion of the workout, the men will go back at it.

Repeat again for the OHS, PU, STO sequence.

**There will be a 40 minute cutoff for this workout (the regionals athletes had 25 minutes, but the order of operations was different).